“Perceived exertion” is the formal name given to how hard you feel you are working.

It is notoriously inaccurate.

Knowing how hard you are working is very important for making sure you maximize your training.

Obviously, it’s possible to under-train, but did you know it’s possible to over-train too?

Measuring your heart rate is a tried and tested method to have a more accurate measure than how you feel.

That said, it’s still not perfect because it can be affected by so many outside influences, including time of day, temperature, humidity, general health of the exerciser, stress levels etc.

However, it is still much better than nothing.

You can purchase heart rate monitor from around 20 dollars/Euros/Pounds and these will often provide simple functions.

Obviously, the more you spend, the more functions you have. But don’t waste you money needlessly.

For your first monitor, the most basic monitor will probably be enough.

Besides displaying your heart rate, two features that I believe could be useful for new users are the idea of zones and average heart rate over the workout.

I won’t go into details here, but when exercising most people need to be between 60 and 80 percent their maximum heart rate (your estimated maximum heart rate is 220 minus your age). Some watches beep when you are above or below this zone.

I couldn’t exercise without my heart rate monitor now as I have become so accustomed to using it and I truly believe my workouts are better for it.

I can’t think of a cheaper and better method of ensuring you are maximizing your workout time.

One last thing, did you know they even have heart rate monitors for horses?

You often hear about “being in the zone” and that refers to your level of focus but it can also refer to how aggressive you are.

I played my best squash when I was angry. Not angry enough to verbalize i.e. shout but very close.

Personally, I dislike the displays of aggression from any sportperson but in the heat of battle it’s hard not to let them overflow.

However, what I really want you to start doing is playing from the first point with the same internal aggression as you do when the score is 8-8.

In fact, a good practice is to start at 8-8 for a few games every now and then. It will teach you to not waste any points.

I was often too relaxed at the beginning of matches because I knew there was a long way to go, but I wish now that I had fought with the same intensity in the first few points as I did in the last few.

I can’t exactly say how you develop that skill, but start by finding out what your mental approach and state of mind is when you have played your best.

As I mentioned above, for me it was when I was angry but also had a clear gameplan that I could stick to.

Remember, nobody won a tournament for being too relaxed and friendly on court. I am not saying be rude and nasty to your opponent though.

Sure, you can be nice for a few points but you need to be motivated for 99% the rest of the time.

What I am saying is generate that fire in your belly from the first point.

Ideally, you would have completed all the previous exercises before attempting this one. Not because you need to know anything from the previous ones but because it is a gradual process. Just the same as you wouldn’t start with trying to run a marathon your first day of training. You would increase the distance slowly. It’s the same here but with a focus on details rather than distance.

Allow me to review.

Firstly, let’s quickly define what Mental Imagery is.

Mental Imagery is the action of visualizing events in your mind. The benefits include greater confidence, ability to deal with adverse situations, better control of emotions and commitment to sticking to your gameplan.

A guided exercise is where somebody, perhaps your coach, sits down with you and talks you through the event and you, the player, imagines it happening.

This is a semi-guided exercise because you will read it first and then do it on your own.

For this exercise I want you to imagine everything from the first person – that is through your own eyes.

It may sound like the science fiction idea of learning in your sleep but it really works.

The objective of this exercise is:
1. To begin to notice the exact movements and feelings of hitting a ball.

This article is part of a series that will ultimately allow you to visualize yourself playing a tough match.

You should do this exercise at least 5 times before moving onto the next in the series.

Let’s get started. Please read the whole exercise slowly and carefully and when you are ready start begin.

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Find somewhere comfortable to sit or relax. Somewhere with as few distractions as possible. Somewhere not too hot or cold.

Close your eyes and take 5 deep breaths.

Imagine you are standing just in front of the short line, either close to the wall or near the middle of the court.

Feel the ball in one hand and the racket in the other. Imagine how the grip feels. Is it a little sticky? Is it new or old?

Start to hit forehand volleys back to yourself.

Keep the swing short and controlled.

Feel the ball hit the strings and that vibration.

Listen to the sound of the ball hitting the strings and then the wall.

If you are near the middle of the court, start to, move close to the sidewall.

Imagine the ball touching the sidewall but you can still hit it cleanly and tight.

Move away from the wall towards the middle of the court, still hitting forehand volleys.

When you get to the middle, hit the ball across your body so you can hit backhands.

Hit about 5 volleys and then start to move closer to the wall.

Your shoulder is probably getting a little tight now. It has been working hard.

When you get close to the backhand sidewall, hit 5 more volleys and catch the ball.